Extensión de triceps con mancuernas (agarre prono)

Male

Dumbbell Pronate grip Triceps Extension

Muscles involved

The dumbbell pronate grip triceps extension is a powerful exercise for building your upper arms, but smart progression is key to getting real results without compromising your posture. Start with a light dumbbell held overhead to master the control required during the lowering phase behind your head. Focus on keeping your upper arms stationary before you even think about lifting heavier weight. As your strength builds and your joints adapt, you can gradually increase the load step by step. This method ensures your triceps are taking all the stress rather than your lower back, leading to consistent and safe long-term gains.

How to do it

1. Stand holding a dumbbell with both hands overhead, gripping it by the inner plates with palms facing up (pronated grip). 2. Keeping your upper arms stationary and close to your head, slowly lower the dumbbell behind your head by bending your elbows. 3. Pause at the bottom, feeling a stretch in your triceps. 4. Extend your arms to press the dumbbell back to the starting overhead position.

Equipment required

Mancuernas

Muscles worked

Tips

- Keep your upper arms close to your head and stationary. - Control the dumbbell's descent, feeling a stretch in your triceps. - Squeeze your triceps to press the weight back overhead. - Keep your core tight to stabilize your torso.